EP #3: Mastering Portion Control: A Guide to Healthy Eating and Weight Management

Ready for a revelation? Portion control can be your secret weapon in the fight against overeating. Join us as we, Martha Savloff and Jeremy Wolf, debunk common misconceptions about consuming food, even the healthiest ones, in excess. We're cracking the code on how to master personalized meal plans and understand your body's unique responses to different foods. This knowledge is not just essential, it's transformative for maintaining a healthy lifestyle.

Now, let's get real about weight management. You know how irresistible a buffet can be, but we're sharing tips on how to resist overindulging and explaining the not-so-sweet consequences of eating past satiety. Did we mention delicious healthy sweet treat alternatives yet? And while we're at it, we'll delve into mindful eating - a practice that could be a game-changer for your health. So, get comfy and prepare for a discussion that could revolutionize your eating habits. Let's make eating an experience, not just a routine!

To get your journey started, visit:  https://inspireweightloss.com/

or contact: (954) 837-8811

Transcript

Speaker 1: 0:00

Welcome to the Inspire Weight Loss Davey podcast. Drug-free, sustainable, life-changing weight loss. Here's your host, martha Savloff.

Jeremy: 0:14

Hello, hello and welcome everyone to episode number three of the Inspire Weight Loss Davey podcast. I'm your co-host, jeremy Wolfe, and I'm joined with none other than your host. We have Martha Savloff. Martha, how you doing today?

Martha: 0:29

I'm great Happy to do number three. It's going really well and our clients love it, so I'm loving this, jeremy.

Jeremy: 0:39

I'm glad to hear it. Yeah, this is a fun journey. It's going to be really, really interesting getting into all these topics, and I was now for me. What I'd like to do today is talk a little bit about portion control. Okay, because I like to eat a lot, and this is something that I typically have an issue with, as I'm sure most people do as well. Fortunately for me, I'm blessed with a pretty fast metabolism, or high metabolism, and I could not exercise at all and kind of eat whatever I want and not really balloon up to some degree. I mean, as I get older it's more difficult, but now I'm starting to exercise, I'm starting to be a little bit more cognizant of this as I get a little older, and I was hoping you could share some insights, some tips, some tricks, things that you know regular people can do to kind of mitigate their portions and control that for them. So please share with us.

Martha: 1:40

I will. I can't wait to jump into this, but you're one of those huh Jeremy that can eat whatever, and you know.

Jeremy: 1:50

I mean, my wife hates me for that because she eats like nothing and she has to watch very, very carefully. So I am blessed in that regard.

Martha: 1:58

I have to give you a hard time for a second. Yeah, portion control. You know I have some interesting thoughts about portion control, because it's not always what we think, what people think. It is Especially here where we see clients on a daily basis and we hear so many different stories. And I have to tell you, jeremy, that a lot of the stories that we hear is people not eating enough, believe it or not.

Martha: 2:25

So portion control can actually be like or portion, I should say, can be the extreme, you know, where somebody eats a ton of calories in one sitting and there's stuff in their face, and then the other side of the spectrum, where they're not eating enough and so, because they're not, they're gaining weight, they're storing fat. So today's podcast, I wanted to touch on both, both sides of the spectrum, because it does affect clients, it does affect our community, if we're not eating and feeding our body what it needs to have in order to live a healthy life. And you can be small and still be unhealthy. So just an FYI, jeremy, I'm not saying you are, but I'm saying you know, even though we don't, there's people that don't gain weight and they eat a lot. That doesn't mean that they're healthy, you know.

Martha: 3:22

So let's start with the first, this side of the spectrum, which is people that just eat a ton in one sitting, and when I was dating my husband, he told me that I ate like a man Because apparently I was one of those. So, yes, we definitely in our society tend to overeat, and it's about quality too, so we tend to overeat foods that are not necessarily great for our bodies and contribute towards so many chronic diseases, right, so like pretty high in sugar and carbs, so that is a major problem. All that you know people will go towards chronic diseases like diabetes and inflammation of their body and hypertension. So what happens is you can overeat vegetables, right, and your body Well what happens if you eat too many vegetables.

Martha: 4:24

Well, it depends on the person. If I overeat vegetables, I gain weight. My body doesn't like the complex carbs, so I have to be very careful how much I eat. But there's people, like my husband, that he can eat vegetables all day long, and he does, and his body loves it and he's super healthy and maintains in a great weight. So it's not a one size fits all. And then you can overeat carbs and now your glucose levels are shooting up, you're storing fat and you're contributing towards all this inflammation of our body. Because that's a simple carb. Probably you know white flour. There's so many different variables to the things that we eat, the quality of the foods that we eat, and then on top of that we add the quantity on there, you know. So it's just not one. It's not one answer. It depends on the person.

Jeremy: 5:28

So it's so important to have a plan in place for this type of stuff, because we do live in a society where everybody's on the move. You know we're instant gratification. I always say you talk about portion control. When you go out to eat, right, you know you're paying money for food. You want to see a giant plate of food, right, and then you feel compelled to eat it all. It's just for me.

Jeremy: 5:52

I think structuring is so important. Right like when I go to Publix and shop, if I just go there and buy a bunch of stuff, a lot of times I don't eat a lot of the stuff I get. But if you go before and you map out like an actual plan right like Monday I'm going to make this, tuesday I'm going to make that and you kind of you know structure that out, it's a lot easier to, I guess, control the intake of what you're doing. And I think a lot of what you do with your plans that inspire is centered around tailoring these plans to the individual so that they can create something custom that works for their body right.

Martha: 6:24

Right, that's exactly right. And as they're going through a program, we figure out what how their bodies response to certain foods. Like I just said, you know, my body doesn't respond that well with complex carbs when my husband does. So we try to figure that out here. And look, we've been raised to like don't leave food on the table. You know, we've been raised that you have to eat a certain amount. I mean, my mother used to when I was smaller, you know, of course, give me the first plate, and before I, before I can even answer her question, she's like hey, do you want more? And before I can answer her question, she's already like piling up some more.

Jeremy: 7:02

Food is love right.

Martha: 7:04

Food is love.

Jeremy: 7:05

Especially the elder generations, want to shower you with extra, extra food and take care of you and nurture you. It's like, oh, keep eating, keep eating. It's like I'm good please.

Martha: 7:13

It's love in relationship, but it's not love in our bodies.

Jeremy: 7:19

Yeah.

Martha: 7:20

Right, like you know, you reap what you sow. So if you put all this stuff in your body, eventually, you know there's going to be an output and it's going to come. Something's going to surface. So I do have a couple of tips for our listeners and viewers today, so let's I can start sharing those right now, dude. So I have some portion control tips for you guys.

Jeremy: 7:46

I got my. I got my pad and my pen. Here I'm going to take a note.

Martha: 7:50

All right, most some of you guys have heard this before but drink a glass of water. There's people that do not drink water while they're eating, and so it's all food, food, food, solid food, solid food, and you're just eating, eating, eating. Make sure you get that water in there so it can help you get fuller faster. Number two use smaller plates. That is a thing, actually.

Jeremy: 8:16

It does help Smaller plates.

Martha: 8:18

Instead of like big old plate and you want to eat them.

Jeremy: 8:19

Psychologically. Yeah, Just just cause you don't, you don't have to think you have too little food out. Yeah, no, that makes sense.

Martha: 8:25

Yes, it actually helps. I'm a bowl person, I like eating bowl.

Jeremy: 8:31

A. What person? A bowl Bowl bowl, Okay.

Martha: 8:35

Yeah, so I use a small bowl and I just pile it up in there and that's it, I'm done. So that's another tip. Number three we were talking about vegetables, vegetables and fiber is king, especially fiber. So make sure that your meals consist of vegetables and don't allow your your main portion of your meal to be carbs.

Jeremy: 9:01

Mmm, don't tell my kids that.

Martha: 9:03

You tell your kids that.

Jeremy: 9:05

I said don't tell my kids that.

Martha: 9:08

Oh, don't tell your kids that, oh my God, yeah, you know, it's like the carbs are this much and then you have your little protein and then if some vegetable is that, now just switch it up. Make sure that the veggies and the proteins are the main attraction to your meal and that's carbs, okay. Also, eat slower. This is something that I think that in our society it's kind of getting away from. Us is having that dinner time, eating and talking and communicating with friends or with your family 100%, 100%.

Jeremy: 9:50

Now I speak from experience having a nine year old and 11 year old. It's like a tedious process to get everybody at the table to put their devices away and actually sit for 15, 20 minutes and have a discussion about the day, but it's so important.

Martha: 10:04

Yeah, like now it's like you know, people get home late, they throw some food together, whatever they find, you know, if they haven't cooked, and they sit on the couch and watch Netflix, that's what happens. So now it not only affects, like, the way that you're eating, but it also affects your relationship, because you know that's that's time dinner time, it was the time to communicate and connect with your family members and that's kind of going away. So we have to be intentional to protect that. You know what I mean Very, very, very important. This is another one that's pretty, pretty cool and if you think about it, like wow, yeah, that's true, Don't eat from a bag or a box, like if you grab my favorite pastime?

Jeremy: 10:47

what are you talking about?

Martha: 10:49

Jeremy, we're going to need to talk.

Jeremy: 10:52

I'm joking.

Martha: 10:56

Think about it. You grab that bag of chips and you go over to a couch and you're watching your favorite show on Netflix. What do you think is going to happen? You're just putting your hands on that bag.

Jeremy: 11:07

I'm only going to have like two chips. Yeah, I won't eat the whole bag.

Martha: 11:11

Forget it, Just lie to yourself that's not happening. No.

Jeremy: 11:18

I am very cognizant that, like my son, he's a big eater. He loves to eat. If he wants chips, I'm very diligent about taking a bowl and portioning out about because I give. I know if I give him the bag he will just consume the whole thing. So I am very I say this all jokingly, but I am like I got it together like a little bit Right. I don't know what I'm worth to do here, but I'm okay.

Martha: 11:41

I hear you Okay, ready for the next one. Stop going to buffets. You're just setting yourself up for failure. You're just setting yourself up for overeating, Like let's just stop going to buffets. I'm sorry for any buffet owners out there.

Jeremy: 11:58

I know that I talk about getting smaller plate sizes right. Just having a bigger plate wants to make you eat more. If you pay money for, like psychologically you go in, you're like, oh, it's $26.99 for this all you can eat buffet. I have to eat everything because I need to get my money's worth, Right. And then you end up eating 800 plates of food and you feel like you're going to die.

Martha: 12:15

Right, exactly. And then guess what happens. You're going to go home and sleep because you have like, you're like in car overload, and now you feel fatigued and you're like I'm done. You go home, lay down, you know, and guess what's going to happen? You're going to store fat Period.

Jeremy: 12:34

I know, because after I eat a whole bunch, I know when I lay down that that compensates. Right, my stomach gets smaller. That way, right the food goes, goes away from my stomach. Right, that's how it works.

Martha: 12:44

No, Okay, that'll be nice, but no.

Jeremy: 12:49

Or I just pull my pants up higher over my, over my gut, to cover it up, and that works too.

Martha: 12:54

No, no, no, none of that.

Martha: 12:56

Okay, so we've kind of talked about this one already limit meal time distractions. So yeah, there's a lot of meal time distractions. The TV is one of them. Like you mentioned, electronics at the table you know that kind of deal. So also you know it's a meal time distraction, allowing work or anything else to get in the way of your dinner time. So, like you know, people are working till late hours. So now, like that really important meal time with your family is no longer there, and we understand that life happens right. Like I work here at the office Sometimes I was here till nine o'clock last night, right, but so I missed the meal time. But I'm going to be intentional about compensating for that, meaning maybe a breakfast, maybe a lunch. I'm going to create something that I have that time with my family at one point during the day. So just like being more intentional about your timing and those moments of connection, right.

Jeremy: 14:08

Yeah.

Martha: 14:09

Okay, Listen to this one and your meal with a healthy sweet treat. Now the key is healthy, right, because you're savory, savory, savory and then we've kind of like been taught that you kind of have to have some type of dessert, right? So then when you throw in the sweet, it's almost like, psychologically, it's the end of your savory portion of the meal. Does that make sense? Okay? So I'm not talking about cooking either cake or any of this stuff, but grab some strawberries, you know, a healthy fruit that's low glycemic, that's not high glycemic.

Jeremy: 14:56

What about sorry to cut in there? What about one of the things I like to eat and I don't know how productive it is if I'm doing strawberries for, like, a sweet meal? I'll just mix that up with some whipped cream. I mean not a crazy amount, but just mix it up for a little, or a little sugar or something. I mean, is that okay to do?

Martha: 15:14

It depends on the person.

Jeremy: 15:15

Yeah.

Martha: 15:16

So, like, if the person's trying to lose weight or if the person is a diabetic, that is not a good thing to do because it's sugar, sugar, right so. But if you're not in that category, there's still better options for you, like natural sweeteners like Stevia, montpour or Alulose, which is a natural sweetener but does not increase your insulin levels in your body. So, but here and there, like everything in moderation, right. So if you're healthy and you don't have a chronic disease, if you sprinkle a little bit of sugar on top of the strawberry, that's okay. But if you do it on a daily basis, it's eventually it's gonna not be okay.

Jeremy: 16:01

Okay, noted, noted.

Martha: 16:03

Eventually. So again, that's why it's important that people find help with their journey, because there's so many variables and everybody's different. All right, last one, and this is probably the most important one listen to your body. Your body tells you. I promise you, if you get into the habit of having an awareness of your body and listening to your body, your body tells you, it communicates to you. It really does. And your body will tell you okay, I'm done, I'm done, I don't need any more food. And that doesn't mean when you're stuffed and you feel that last piece of bread in your throat because I've been there. You know what I'm talking about, right? Oh, yeah, yeah.

Jeremy: 16:49

And I think a lot of that comes down to the pace at which you eat. Like for me, I'm one of those that just shovels the food in my face and I don't feel like I'm full, so I keep eating. But if you eat over a longer period of time, you start to feel full when your body starts to communicate to you properly. But when you're just kind of eating for the sake of eating, yeah. So, what's the perfect?

Martha: 17:12

point. You're not hungry and you're not stuffed, you're satisfied, you're in the middle, right. That's the point that you're like okay and that that that you need more power to do that. You know you have food in front of you. Maybe your, your family or friends are not done eating and they're still eating, and then you have to make that decision at that point, you know, am I gonna stop eating or am I not gonna stop eating? And so you have to be confident enough and have the willpower enough to say, okay, I'm done, even though, and if everybody else is not, or or even though there's still food left over.

Martha: 17:49

Do you know what I'm saying? So we hear this. I'd inspire all the time like, oh, my husband may makes me eat this, or my kid makes me do that, and Nobody makes you do anything, unless the person is opening your mouth, shoving that food on your throat. Nobody makes you do anything. It's okay for you to create those boundaries and those you know rules and regulations for yourself. It's okay, it really is okay. So listen, listen to your body.

Jeremy: 18:22

All right, perfect. Well, I think, I think that's a great place to end. You've you've gone over some some really great tips, some really great suggestions At least it's nothing else just to, you know, kind of plant some seeds In listeners minds, just to get them a little bit more aware of these types of things so they could structure their daily habits in a way that's more effective for their long-term health and and Longevity. So, martha, always a pleasure. I look forward to Going going deeper into these topics on a future episode. So have a wonderful day and, to all our listeners, thanks for tuning in.

Martha: 19:00

Thank you.

Jeremy: 19:01

See you on the next episode of the Inspire Weight Loss Davy podcast. Take care.

Speaker 1: 19:07

Thank you for listening to the Inspire Weight Loss Davy podcast. To get your journey started, visit Inspire weight loss comm or contact 954-837-8811.